Wednesday 140409



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3 @ 60%

3 @ 65%

3 @ 70%

3 @ 70%

With these sets of 3, they should be light enough for you to keep form true. We want you squatting under the bar. If you’re unable to get there, lighten the load and work on the range of motion. Thanks to Catalyst Athletics for the percentages!




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Complete 4 rounds for time of:

1:00 Wall balls, 20#/14#

1:00 Rest

1:00 Plate Ground-to-overhead, 45#/25#

1:00 Rest

There’s built in rest between each movement. Keep that in mind and fight to go unbroken for each work cycle!




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A great time was had at the BBQ on Saturday. Here’s to another year of awesomeness!.

We love to post about the great stuff you guys do outside of the gym. Most probably don’t know, but Ali K founded a camp for chronically ill children called the Roundup River Ranch. Really amazing stuff! Below is some info Ali sent me…they’re always in need of volunteers. The following is from Ali. Please contact her with any questions or for additional information!


A camp for children with chronic and life-threatening illnesses

Founded by Ali Knapp

Affiliated with Serious Fun Camps founded by Paul Newman

Located: in Dotsero Colorado, 40 acres stretched along the Colorado River (30 miles West of Vail)

Roundup River Ranch provides a totally FREE opportunity for kids that can’t go to camp because of their illness to experience a week of Fun!  As Paul Newman said, “ it gives sick kids a chance to kick back and raise a little hell” .  But in reality in one week these kids go home different little people.  And the bonus is the week of worry free time  for the parents .

The camp has a full Medical facility with a full time Physician and nursing staff. And volunteer nurses and physicians during the sessions.

Roundup River Ranch is a year round camp with weeklong sessions during the summer and Family weekends throughout the year. After we opened the camp I volunteered as a cabin counsel , From a personal experience,  I got back much more than I gave.  It is be a life-changing experience  for the campers and it will be for you too, I guarantee it!

Volunteer opportunities:

Cabin Volunteers ( of course there is  at least 2 trained counselors per cabin but volunteers are essential to the success)

Medical Volunteers

Facilities Volunteers

Photography Volunteer

Kitchen Volunteer

Camp Schedule:

June 15 to 22:  Craniofacial Anomalies and Neurological Disorders

June 25th to July 2nd:  Congenital or Acquired Heart Disease/Heart Transplant

July 6 to July 13th:  Lung Disease/Sever Asthma/ Acquired Immunodeficiency

July 16th to July 23rd: Kidney Disease/Kidney Transplant and their Siblings

July 27th to August 3rd:  Cancer/Sickle Cell Disease

August 6th to August 13th: Liver Disease/GI Disorders/Liver Transplants  (this is the session I will be volunteering this summer)

If you are interested in Volunteering and I hope you are please contact or call 970-524-5717

Our website is If you go on-line to register, click on VOLUNTEER, then go to “document center”

My phone number is: 970-376-0157


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